Keeping yourself fit and staying healthy does not necessarily mean you must join a gym or have fancy equipment. You can exercise from your home, whenever you want or need to find a better and more convenient way to do it, or simply prefer wearing your own living room for the workouts. In our blog today, we’ll consider 20 different types of exercises you can do at home to make you stronger and flexible and improve your overall health without stepping foot into a gym.
1. Push-Ups
A simple exercise of body weight is the push up. This exercise affects mainly the chest, shoulder and triceps muscles to carry out the movement. Push-ups are performed in plank position with a straight body, lowering the chest towards the ground and raising it back up. Push-ups build the strength and endurance of the upper body.
2. Squats
Squats are a marvelous exercise for the lower body as they mainly train the quadriceps, hamstrings, and glutes. Position your body with feet shoulder-width apart, bend your knees and lower your hips in space as if to sit back in a chair against an imaginary wall. Then push back up to standing and finish the repetition.
3. Lunges
Lunges are examples of exercises beneficial in developing the legs and glutes. The lunge is performed by stepping forward with one leg, flexing your hips until both knees assume an angle of about 90 degrees with respect to the torso. Push back to the starting position and alternate with the other leg.
4. Planks
Plank exercise is the best for strengthening the core. You start on the push-up position, but then bend your elbows- resting your body on your forearms. Maintain the lowest position with an entire body in a straight line from head to heels. Your abs, back, and shoulders are all engaged in these plank exercises.
5. Mountain Climbers
Mountain climbers are extreme full-body workouts that combine cardiovascular health and strength training. Begin by pushing up; bringing your knees swiftly to your chest will raise your heart rate while toning your core, arms, and legs.
6. Jumping Jacks
Simple, easy cardio exercises are jumping jacks. They pump up heart rates and burn calories. Stand with your feet parallel, arms at your side and jump while spreading your legs and routing your arms over you. Return to the starting position and repeat.
7. High Knees
High knees can be included in 20 different types of exercises you can do at home. It is an awesome cardio workout for gaining your heart rates while working on your lower body. Stand straight and alternate lifting your knees toward your chest as high as possible while running in place. Pump your arms to increase the intensity.
8. Bicycle Crunches
The bicycle crunch is an excellent abdominal exercise that targets the obliques and the rectus abdominis. Lie on your back after placing your hands behind your head. Pull one knee toward your chest while twisting your torso in order to bring the opposite elbow toward that knee. Now switch sides in a pedaling motion.
9. Glute Bridges
Mainly the main target areas of glute bridges are the buttocks, hamstrings, and lower back. You lie back with your knees bent and the soles of your feet flat on the ground. Raise your hips towards the ceiling, thereby squeezing the glutes for a heartbeat before returning to the original start position.
10. Burpees
Full-body conditioning exercises increase endurance and strength: for example, burpees. To start doing burpees, stand erect and squat down; put your palms on the earth and jump back into plank position. Perform push-ups (optional), jump back up onto your feet, and launch up into the air.
11. Tricep Dips
Tricep dips Exercise involves targeting among other activation of muscles some of which include triceps, shoulder and chest muscles. To perform this exercise, sit on the edge of a stable chair or bench. Place your hands beside your hips, then lower your body towards the ground by bending your elbows. Return to the starting position by straightening your upper limbs.
12. Leg Raises
Leg raises are one of the great exercises for toning the lower abs and strengthening the core. First lie on your back supported on your elbows, with your hands under your hips. With the legs straight, raise the legs toward the ceiling, and slowly lower them back down to the ground without letting them touch it.
13. Side Planks
Side planks target the oblique muscles and promote core stability. Position your body sideways and use one forearm for support while keeping your body straight. Keep holding that position and activate your core. Add a leg lift for extra difficulty.
14. Superman
Superman exercises really work on back and core strengthening. Lie down with your face on the ground and arms extended in front while legs are straight. Raise your arms, your chest, and legs together holding it for a while before coming down again. This is the action really for your lower back, glutes, and a bit of shoulder action.
15. Wall Sits
Wall sits are simple but very effective for your quads. Stand against a wall, slide down to sitting positions such as this, and hold as long as you can. This exercise develops endurance in your legs while toning the lower body.
16. Russian Twists
Russian twists target your obliques and core. Sit on the floor with your knees bent and feet flat. Lean back slightly, keeping your back straight, and rotate your torso from side to side while holding a weight or medicine ball if available.
17. Jump Squats
Jump squats are a powerful strength and cardio exercise. Begin with the squat; then explode upward, landing softly back in the squat position. This works your quads, hamstrings, and glutes while creating a cardio challenge.
18. Donkey Kicks
Donkey kicks work your glutes and lower back. Start on all fours with your hands directly beneath your shoulders and knees under your hips. Keeping your knee bent, lift one leg behind you and toward the ceiling, squeezing your glutes at the top. Lower and repeat on the other leg.
19. Dead Bugs
Exercising the dead bug is a very nice way to strengthen and develop coordination. Position yourself lying on your back on the floor, arms outstretched to the ceiling, knees bent at 90 degrees. Now slowly lower one arm and the opposite leg toward the floor, before going back to your starting position, and repeat on the other side.
20. Skater Jumps
Skater jumps are a nice plyometric exercise that helps to develop the legs, glutes, and core. Start to stand on one leg and jump sideways landing on the opposite leg, like a skater’s stride. This action improves balance and agility.
Conclusion
In conclusion, there are 20 different types of exercises you can do at home which mainly consist of body-weight exercises such as squats, lunges, push-ups, and planks, along with light cardio exercises for fairly easy home workouts like jumping jacks and high knees. Others are strength training exercises with the use of dumbbells and resistance bands. There are flexibility exercises such as yoga and stretching for mobility, while core exercises will develop strength and stability. To burn fat or gain some definition, these are mixed together as forms of exercises best used for a balanced and beat-home workout routine.
Meta Description
Discover 20 different types of exercises you can do at home from bodyweight moves to strength training, cardio, and flexibility, for a balanced fitness routine.